Dancing for weight loss at home: The best video lessons for beginners. Dancing graces - lose weight with the help of oriental dances

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Fitness and dance - what do they have in common? And the fact that they can be perfectly combined and have a simply amazing effect on your body! The combination of choreography and aerobics is unusual and interesting, and this is how dance fitness was born, which you can now do at home. To achieve great shape and at the same time have fun, the weight loss video that we present on this page will help you - do the exercises, dance and feel how your body changes for the better!

What is dance fitness?

Dance fitness is a relatively new fitness direction that was born by combining elements of aerobics and choreography. We can say that this is aerobics in dance, which makes your body healthier and stronger, and at the same time helps to fight excess weight and, of course, energizes you. good mood all day. No wonder this direction is often called dance weight loss - indeed, you dance and lose weight!

It should be noted that dance fitness, the video with which you will find on this page, is not just a combination of aerobic exercises and dance movements. Everything is not quite so: in this direction only aerobics steps are combined (which are also included in the fitness complex for weight loss) and light elements of choreography. Pay attention - it is the light elements that are available to most people, and at the same time have the most beneficial effect on the body.

But why did you need to create dance fitness, if you already have various dances for weight loss? The thing is that the combination of dance and aerobics has a much more interesting and noticeable effect than dancing and aerobics separately. And besides, dancing for weight loss, video lessons in this area are a great option for practicing at home.

Dancing for weight loss at home: what results and effects can be achieved?

Dance fitness has all the effects that aerobics and dancing have separately:

- Cardio training - dancing for weight loss (especially for beginners) helps to strengthen the heart, increase endurance and strength;
- Aerobic exercise - due to this, the acceleration of fat burning is achieved, which leads to weight loss;
- Improving coordination, developing a sense of rhythm, getting a charge of vivacity and energy - dance aerobics, the video from which you watch, has a general tonic effect, helps to develop our coordination and sense of rhythm, which is sometimes lacking for many of us.

So dance fitness is not only dancing for weight loss at home, but also benefits for the soul and body. You are not just doing weight loss at home, but putting your body, heart and circulatory system, improve your mood and just have fun.

And most importantly, home dancing for weight loss is a public area that does not have strict restrictions on age and physical condition. Therefore, the video dances for weight loss, which are presented here, are suitable for everyone!

Dance fitness course at Timestady.ru

We bring to your attention a dance fitness course from trainer Anastasia Ulyanova. With this course you will achieve the effect from losing weight at home - video with a trainer will help you understand all the features and difficulties of the direction, and easily master it at home. A correct and responsible approach to training will help you train your heart and fight weight, and most importantly, you will learn a charge of vivacity and real pleasure!

Lesson duration: 0 min
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Some still believe that the process of burning fat is a difficult, tedious and exhausting procedure. But fitness dancing for weight loss will turn it into a fun and exciting activity. Moreover, everyone can choose the direction to taste.

In fact, any dance is a great helper for losing weight ladies. They provide a fairly intense physical activity, an increase in oxygen consumption, active movements, and most importantly - good health and positive attitude. This is already quite enough to facilitate the process of losing weight.

In addition, dancing provides a load on all the muscles of the body, and not some isolated groups, improves posture and plasticity of movements, and coordination. The psychological aspect is also important. Indeed, for many, dancing allows you to get rid of stress and accumulated fatigue, increase self-esteem and recharge your batteries for everyday life.

They have practically no contraindications and are suitable for people of various physical training, degree of activity and psychological warehouse.

And now there are special dances aimed directly at burning body fat and strengthening the muscular skeleton. Most of them are compiled on the basis of certain areas, combine several or are author's developments.

Types of fitness dance

Now most fitness clubs offer at least one type of dance fitness for weight loss. Types and directions may vary, but most often you can find the following:

Belly dancing. In ancient times oriental women taught them to girls to prepare their muscles for pregnancy and childbirth. A nice addition is the formation of beautiful body lines, soft and plastic movements. Such classes are even suitable for people who are significantly overweight or who have recently had injuries and operations. Therefore, belly dancing has become one of the favorites of the beautiful half of fitness lovers.

Ballroom dancing. They demand a strict attitude towards themselves and their bodies, long workouts and fine-tuning movements. But the result is grace, flexibility, beautiful gait and posture. And thanks to the extensive program (5 types of the Latin program and the same number of European ones), it will not be difficult to find something suitable for yourself.

Half dance. Until recently, half-dance (dancing on a pole) was considered something not very decent, but today they have become an integral part of the fitness world, and the notorious pole (pylon) is just another sports item. It is worth noting that such activities require at least basic physical fitness, but provide a good loss of calories. The bonus is a new understanding of yourself, your body and your capabilities, not to mention high spirits.

Zumba. This type of fitness for weight loss is an author's development. A fairly intense dance program provides an incredibly high calorie expenditure - about 600 per hour. Thus, without changing your usual diet and lifestyle, just doing Zumba 2-3 times a week, you can get rid of 3-4 kilograms in a month. And this is a significant result. Classes are most often held in dance classes or halls in groups, which makes it easier to learn new elements. The workout is very intense, and some modifications are used to increase efficiency, for example, zumba in the water or weight training.

Body ballet. Exercises based on classical ballet movements will allow you to develop flexibility and coordination of movement, a beautiful posture. But, unlike ballet, it is suitable for people of any age, build and physical fitness, thanks to lightweight and safe movements. Exercises take place at the barre, without supports, and also in tandem with partners. Body ballet provides a good calorie loss, but psychologically it is closer to meditative yoga and Pilates.

Rock and roll aerobics. Aerobics, which is based on the classical ligaments and rhythms of this incendiary dance many will like it. And fast enough and active movements will be an excellent load.

Modern dances. For lovers of modern club dances numerous programs have been developed that will not only teach them the basics, but also provide the necessary level of physical activity.

Reflecting on the question of how to lose weight at home, many of you are trying to choose a universal training program for yourself. Some do not want to deal with the barbell and other sports equipment. We suggest you try to lose weight through dancing. Today, many directions have been developed in this type of fitness. In more detail, we will discuss the most popular dance forms.

Classes in dance group will not only help you lose weight, but also cheer you up. It is important to choose the right music, and try to accurately perform the necessary movements. Unlike other workouts, dancing does not require training and specific equipment. You can do it not only in the halls, but also at home. There are many programs on the Internet that will help you with . During exercise, the body produces a certain hormone that elevates mood.

By correcting the shape of the body while dancing, you additionally strengthen the heart.

So, if you decide to lose weight by dancing:

choose the dance direction that suits your temperament;
if possible, use the services of a personal trainer for the first workouts;
you can find the corresponding program on the Internet;
exercise regularly, try to clearly perform all movements;
do not overload the body with excessive loads from the first days;
adjust yours, do not eat two hours before and after training;
drink enough water;
choose suitable clothes for classes, this will additionally stimulate you.

In the next section, we will give you a video of dance workouts. Please note that the trainer starts with the easiest movements, complicating them later.

Video for weight loss

Zumba for weight loss

One of dance directions to help you get rid of excess weight- Zumba, combining Latino and aerobic movements. In the hall, depending on the area, 50 people or more can work. During training, all participants are staggered so as not to interfere with each other.

Pay attention to the benefits that you get from classes:

dance helps to burn more than 650 kcal per hour;
during classes, you work out almost all the muscles;
training makes it possible to tighten muscles, reduce body fat, and get rid of cellulite;
except beautiful figure you acquire plasticity, beautiful posture and stretching;
thanks to the massage of the organs that you receive during classes, digestion and metabolism are restored;
classes do not require additional equipment, if desired, you can practice at home;
active workouts to incendiary music will cheer you up.

Zumba dance

Please note that it has several directions that differ in terms of activity:

Zumba classic. It takes place at an intense pace to rhythmic music, while including almost all muscles in the work.
Zumba tone. Designed to target specific muscle groups.
Continental Zumba. You often see this view at master classes. Professionals, dancing to incendiary music, unobtrusively draw everyone around into the dance.
Zumba in the water. This option is suitable for people who, for health reasons, have some restrictions when exercising in the gym. Water relieves excess stress from the spine and allows everyone to dance.
Zumba in a circle. Dance rhythmic movements alternate with regular exercises.

So, so that your efforts are not in vain:

- dance every other day for at least 30 minutes;
- consume enough water;
- Pick the right loose clothing for your workout.

Dancing will help us lose weight

Will help you:

lose extra pounds;
improve memory;
cheer up;
pump almost all the muscles.

Choose dance directions, depending on what result you want to achieve.

Oriental dances mainly involve the muscles of the back, abs, and legs. When exercising for an hour, you will lose up to 450 calories.

Dancing in the Latin style, in addition to losing weight and pumping muscles, will help maintain a beautiful posture. With active training for an hour, you will burn up to 900 calories.

Zumba allows you to quickly lose weight, restore heart function, increase vitality, tighten muscles. When exercising for an hour, you lose up to 1000 calories.

If your goal is good stretch and plasticity, pay attention to strip plastic.

Jazz modern will help develop endurance, pump muscles well and lose weight.

The topic of health, nutrition and an active lifestyle is relevant today more than ever. And where health is, there is movement and, of course, sports, fitness and dancing. To practice regularly physical activity It takes not only time, but also motivation. What will make you go to class every day, not succumbing to laziness and excuses? There are many secrets, but the main driver is always interest.

To sport through dance and music

Fitness dancing for beginners has become a brilliant idea for those people who do not prioritize classes sports achivments, but also intends to achieve any goals - to improve physical fitness, cheer up and get rid of the seasonal blues, find new friends, have fun.

With the advent of Dance Fitness, dancing appeared in fitness clubs, people of all ages and professions began to practice it, in big cities and provinces. Creators dance programs with elements of fitness sought to change attitudes different people to sports, trying to turn boring workouts into interesting activities that make you want to run away from work. Motivation for physical exercise increased significantly and very soon a recipe appeared on how to lose weight by dancing and having fun, and not exhausting yourself with hard workouts.

Experienced GallaDance teachers teach various dance and fitness programs:

Zumba®
Zumba® Toning
Zumba GOLD®
Dancelatess (Pilates)

Do not even hesitate - all of the above programs will give you a power load, but in game form. It's amazing, but intense workouts with serious physical activity take place in an atmosphere of fun and joy, and the result is not long in coming, especially if you use fitness for weight loss. However, experienced trainers know that overly active training often seriously harms the knees, spine, and can even cause a malfunction. of cardio-vascular system, so the load must be selected correctly, and here you can’t do without an experienced mentor.

In order for the classes to be varied and interesting, it is better to try different trends of fitness dancing in Moscow, attending either the more measured Stretching lessons, or the more dynamic Zumba. The easiest way to do this is to purchase a GallaDance club card.

Zumba® (Zumba dance)

Hot dance fitness - a cocktail of club latin elements: samba, merengue, salsa, bachata and reggaeton. ZumbaⓇ's drive and expressiveness as soon as possible elevated it from the rank of "a set of exercises for weight loss" to the status of one of the most popular dance styles. During its evolution, ZumbaⓇ was "fueled" from all kinds of dance sources - hip-hop, go-go, breakdance, classical ballet, contemporary choreography and dances of the peoples of the world, as a result of which several different interpretations of this dance were born. In GallaDance Clubs you are presented with ZumbaⓇ Cllassic classes, whose effectiveness has been proven by many dance and fitness enthusiasts around the world.

Zumbagold is one of the youngest dance styles. The authorship of this movement is attributed to three Albertos - a Colombian fitness instructor Perez and two businessmen Perelman and Agion. It was this creative trio that created the global company Zumba Fitness, LLC. The story of zumbagold began in a very unusual way. One day, Alberto Perez forgot to take a special collection of compositions to training, but the quick-witted choreographer and dancer did not lose his head, but turned on the first cassette that came across and began to improvise. Everyone liked the mix dance so much that the instructor finalized it, called it Zumba and began to conduct it in the form of separate classes. Zumbagold is one of the ZUMBA trends, carefully thought out and balanced especially for active people. Behind a short time zumbagold fitness has established itself as one of the most influential movements in the global fitness industry. The uniqueness of zumbagold is that it knows no age limits, everyone feels young, harmonious and comfortable in it.

Zumba® Toning combines body-building exercises with energized cardio with Zumba movements to Latin beats for a dance fitness party vibe. The classes use special dumbbells called toning sticks, similar to maracas and filled with a material similar to sand. They are used to improve rhythm and tone in all target areas including arms, abs and thighs. With continuous shaking, a smooth sound should be created, and this requires good coordination and muscle endurance. Learning how to use toning sticks is easy in the lessons in dance clubs GallaDance. The Zumba class using special dumbbells is great for building a toned body naturally while having fun. This is a safe and effective program that will not only get your body in great shape, but also bring a lot of positive emotions.

Dance Lates (Pilates)

Dance Pilates is a new direction of fitness created specifically for those who want to dance even while doing physical exercises. The Dance Pilates program combines a variety of muscle strengthening exercises, as well as dance and choreographic movements. Pilates classes help prepare for the perception and implementation of any choreographic information. During the Pilates training, you will be shown various exercises that allow you to quickly and effectively tone your muscles, develop your knees and feet, and also teach correct staging body and body balance. You will learn about the energy of dance, learn to feel your body and control it. Thanks to the classes, you can easily form a muscular relief, pump up the thigh and calf muscles, which will increase endurance and allow you to try yourself in fast dance moves. Lessons have a very beneficial effect on the entire body, and the cost of Pilates classes includes not only stretching, muscle training, but also exercises for proper breathing, Special attention to the spine and joints. This is not only a kind of alternative to massage, but also a real intellectual gymnastics.

The name stretching comes from the English stretching - stretching. It does not have a specific author, as well as exact date birth. Most likely, this direction of exercises is rooted in ancient medicine. Stretching was taught back in ancient rome. When athletes, preparing for the most difficult competitions, performed stretching exercises. For the first time the world saw stretching in the 50s in Sweden. Gymnastics stretching gives the muscles elasticity, and the joints mobility. That is why stretching is an excellent protection against injury. There is an opinion that stretching is only for women, but it is not. GallaDance clubs employ professionals who make stretching interesting, effective, and useful for men as well. The value of stretching is invaluable. Stretching classes in Moscow will help make your body flexible. Stretching stretching makes the muscles elastic. The ability to breathe properly has a great effect on the functioning of the brain. Stretching in Moscow is effective remedy for slimness.

The history of pole dance dates back several millennia. More primitive people used thin and even trunks and branches of trees as poles. And not only for food, but also for ritual dances. So the first poledance dances are mentioned in the mythology of Egypt and Rome. And today, pole dancing is performed by millions of people around the world. Poledance is now a separate sport. This is the status that pole dancing classes have recently received. Championships and championships are held all over the planet both in the “pole dance for beginners” category and among professionals.

To get a slim and elegant figure, it is not necessary to exhaust yourself with hard workouts in the gym and go on all kinds of diets. The simplest and effective way for weight loss are dancing. Incendiary dance exercises activate all muscle groups. There are many different styles dances, and all of them can be used at home without the help of a partner. Consider the main types, such as zumba, hip-hop, belly dance, salsa, strip plastic.

VIDEO DANCE LESSONS ARE AT THE BOTTOM OF THE PAGE

The effect of dance on the human body

Among the benefits of dance exercises are the following:

Improving the condition of the respiratory and cardiovascular systems;
Improving muscle tone;
Trains endurance, flexibility, coordination;
Prevention of osteochondrosis;
Development of muscle strength;
Weight loss;
Improvement of mood;
Positive effect on the functioning of the nervous system;
Giving self-confidence.

Regular dancing can help lower your heart rate, lower your blood pressure, lower your blood cholesterol, and burn fat. This is the most effective and healthiest way to lose weight.

General tips for dancing for weight loss at home

Before exercising at home, it is better to check with a doctor to rule out possible deviations in the body. The most important indicators are blood pressure and heart rate (pulse). In the first lessons, it is worth periodically changing your pulse.

General Tips:

Before starting the main dance lesson do a warm-up;
Wear clothing that will not interfere with movement. The best option for girls (t-shirt, leggings or sweatpants, sneakers);
It is recommended to dance in shoes, in order to avoid unnecessary slipping of the legs;
Watch the dance lesson video first. Carefully study complex dance moves so as not to get injured;
Don't try to move in fast pace especially if you are a beginner;
Rest periodically;
Drink plenty of water during and after dancing;
Do exercises regularly to strengthen the muscles of the legs;
At the first stages, move as best you can, gradually improving the level of skill;
After the end of the lesson, perform exercises to stretch the muscles.

In order for each lesson to be safe, it is worth adhering to the principle of gradualness, which consists in a gradual increase in loads. A uniform increase in training time every day will be perceived positively by the body, thereby eliminating the risk of getting various functional deviations.

Who is contraindicated in this method of losing weight

Dancing for weight loss has a positive effect on many body systems, but not everyone can use them. It is not recommended to use this method during pregnancy, menstruation, elevated temperature body, convulsions and ailments.

Belly dancing is contraindicated in diseases of the female reproductive system, hernia, varicose veins, displacement of the spine, tumors and chronic processes.

Dynamic dances (zumba, hip-hop, salsa) are prohibited for persons with problems of the cardiovascular system, respiratory system, diseases of the spine and hypertension.

The best types of dance for weight loss

The most famous and popular types:

salsa;
Zumba;
Belly dance;
Hip-hop;
Strip of plastic

Many are embarrassed to dance in a group simply because they have never done it before. However, you should not refuse such a wonderful way to lose weight. Just lock yourself in your room, turn on your favorite tracks and start dancing. Move as you can, without being embarrassed by anyone. A few classes will help to increase your skill level, and very soon, classes in groups will no longer be scary.

Energetic Salsa

This intriguing and exciting Latin American dance form has long gained immense popularity around the world. Salsa combines many styles such as marengue, mamba. This type will allow you to relax, bring to work many muscle groups, and also burn a lot of calories. Many salsa moves involve active hip work. To a greater extent, there is a swaying of the hips from left to right or vice versa.

Everyone loves Zumba

Super dynamic dance includes moves from rumba, hip hop, salsa, marengue. Today, many fitness centers offer zumba for weight loss, which helps to effectively burn calories and at the same time enjoy the exercise. This dance does not require a partner. Most of the movements are easy to do and beginners will love this look. Zumba works the muscles of the arms, legs, back, and abdomen. It is great for maintaining and improving physical fitness. You can quickly lose weight with Zumba if you do it 2-3 times a week.

For you, we have selected the best dance zumba videos.

Belly dance - oriental exotic

This exotic art form involves fluid body movements: shaking the hips, buttocks, shoulders, arms, stomach. Moving in this style, fat is burned in many areas of the body. One hour of dancing can burn 300 calories. It strengthens the muscles, forms the correct posture, eliminates pain in the back. The low intensity of the dance allows you not to overstrain the skeletal apparatus of the practitioner. Regular belly dance lessons improve coordination, flexibility, and also speed up blood circulation and body metabolism. practice exotic view art can be right at home.

Hip-hop - tear up the dance floor

A street dance form that is very popular in nightclubs today. A quick sequence of movements engages the entire musculoskeletal system of a person. Dancing hip-hop takes a lot of energy. In just an hour of exercising at home or in a club, you can burn about 250 calories. Dance moves hip hop are quite simple and beginners will quickly master them. This popular style dance will help get rid of extra pounds to everyone, the main thing is the regularity of training and a gradual increase in the time of the lesson.

For beginners, we have selected some of the best dance videos.

Strip plastic - give free rein to movements

This is an exciting, seductive dance, which is most popular among the beautiful half of humanity. It can be said that a strip of plastic is little performance capable of captivating the hearts of all observers. It gives self-confidence, helps to better master the body, overcome complexes, make oneself free and relaxed, and also get a lot of pleasure from training. The movements here are not intense, however, most of the muscle groups of the arms, legs, abdomen and back are involved in the work. A plastic strip will be a good way to lose weight, and in terms of efficiency it is almost the same as an oriental belly dance. We have selected the best YouTube videos for you.

Conclusion

Not only exercises, diets, massages, etc. help fight excess weight. One of the most popular and modern methods weight loss are dancing. With their help, you can burn up to 400 calories in one session, which is equivalent to swimming, jogging or cycling. The main thing is to practice regularly and the result will not keep you waiting.